Warmup the chest and triceps for benching. Work up to working weight. Warmup the shoulders for snatching and HS pushups. Get a general warmup for the cardio component which will definitely manifest itself.
Strength:
On the 3:00 x 3 Sets:
8 Bench Press
Start First Set at 60% & Build
Metcon:
AMRAP 4:
21/16 Calorie Row
16 Alternating Dumbbell Snatches (50/35)
16 Handstand Push-ups
*Rest 1 Minute*
AMRAP 4:
18/14 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
14 Handstand Push-ups
*Rest 1 Minute*
AMRAP 4:
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 Handstand Push-ups
*Sub handstand push-up for regular push-ups or box push-ups if needed
Finisher:
3 Sets
10 Strict tempo dips (3 second hold at lockout)
:15 Chin over bar hold
BODYBUILDING WORKOUT
Routine 6a: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)